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So if you are traveling or enjoying a staycation at home, this 3-day workout plan will teach you how to stay fit on regular and long weekends.","How do I exercise on the weekends?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"65cfb61b-6589-40da-88f4-939215ee5311","Bench Press - 4 sets, 8 reps -  Lie underneath a barbell with the bar directly above your nose. Keeping your wrists and arms straight, grip the bar, and lift it off the rack. Lower the bar slowly down to your chest and push the bar back up, being sure to not lock your arms fully at the top. Repeat. Substitute 1: Incline Push-Ups - 4 sets, 8 reps - Perform a push-up with your hands on an elevated surface. Substitute 2: Decline Push-Ups - 4 sets, 8 reps - Perform a push-up with your feet on an elevated surface. Push-Ups - 4 sets, 10 reps - In an all-fours position, place your hands slightly wider than shoulder-width apart and straighten your arms and legs. Bend your arms until your chest nearly touches the floor. Push back up to your starting position. Repeat. Rest (1 minute). Rest for 1 minute between the two (2) exercises. Dumbbell Curls - 3 sets, 10 reps - In a standing position, start with your arms down by your side and a dumbbell in each hand. Keep your elbows firmly in place by your side, curl one dumbbell up towards your chest and lower. Repeat with the other arm. Substitute: Side Plank - 3 sets, 30 seconds per side. From a plank position, rotate sideways so that one of your forearms is planted on the ground at a 90-degree angle. Your hips should be raised and your body in a straight line. Reach your other arm up towards the ceiling so that your chest is facing sideways. Hold the position for 30 seconds. Reset to your starting position. Repeat on the other side. Tricep Skullcrushers - 3 sets, 8 reps - Laying flat on a bench, take two dumbbells or a barbell and hold it straight above your head with the inside of your hands facing each other. Gently bend the bar or dumbbells back towards your forehead bending at the elbow. Raise the weights slowly back up over your head. Repeat. Substitute: Tricep Bench Dips - 3 sets, 10 reps - Face away from a bench or similar surface. Plant your hands on the surface and walk your legs out. Bend with your arms until your elbows are at a 90-degree angle before. Push yourself back up. Repeat. Rest (30 seconds). Rest for 30 seconds between the two (2) exercises. Crunches - 3 sets, 15 reps - Laying on your back, put your hands behind your head and keep your knees bent and feet planted on the floor. Lift your head and shoulders up slightly using your core, not your hands, as if you were trying to touch the ceiling with your head. Return to starting position and repeat. Opposite Hand to Leg Touches - 3 sets, 10 reps per side - Laying flat on the floor with your legs extended and your arms stretched out behind your head. Kick one leg up towards the ceiling and meet it with the opposite arm. Repeat with the other side. Rest (30 seconds). Rest for 30 seconds between the two (2) exercises","Memorial Day Weekend Workout: Day 1: Saturday",{"_uid":676,"answer":677,"question":678,"component":670},"819a4fa7-f2ca-4f38-b4a8-37711173f6a5","To give your muscles a rest after yesterday’s bodyweight and weightlifting exercises, day two will focus on boxing and kickboxing exercises to maximize cardio. This 3-round quick workout using common boxing strikes and bodyweight exercises will get your heart pumping and your blood flowing. If you don’t have a punching bag near you, you can perform all of these movements by shadowboxing: Round 1 (3 minutes) - Jab-Cross-Lead Hook-Rear Uppercut-Cross (1-2-3-6-2) (1 minute), Bodyweight Squats (30 seconds), Plank Hold (30 seconds, Jab-Jab-Lead Uppercut-Cross (1-1-5-2) (1 minute). Rest (1 minute). Round 2 (3 minutes) - Jab-Cross (1-2) (Coast for 30 seconds), Freestyle (30 seconds), Lead Uppercut-Rear Uppercut (5-6) (Coast for 30 seconds), Freestyle (30 seconds), Lead Hook-Rear Hook (3-4) (Coast for 30 seconds), Freestyle (30 seconds), Rest (1 minute). Round 3 (3 minutes) - Cross-Rear Hook-Rear Uppercut (2-4-6) (1 minute, Lunges In Place (30 seconds), Crunches (30 seconds), Jab-Lead Hook-Lead Uppercut (1-3-5) (1 minute)","Memorial Day Weekend Workout: Day 2: Sunday",{"_uid":680,"answer":681,"question":682,"component":670},"c50e3828-4195-4451-95c8-7731f5ec0e65","On Memorial Day, opting to take part in many exercises from “The Murph Challenge” is a fantastic way to stay in shape while respecting the holiday.","Memorial Day Weekend Workout: Day 3: Memorial Day",{"_uid":684,"answer":685,"question":686,"component":670},"69760ebc-c891-4d46-9f43-b5ea6b32862f","The Murph Challenge workout is what’s known as a Hero WOD (workout of the day). It is a 45-minute to hour-long workout that is often performed on Memorial Day by CrossFit trainers, Military Members, and exercise enthusiasts.","What is The Murph Challenge workout?",{"_uid":688,"answer":689,"question":690,"component":670},"2c0061d5-9764-4f7d-a2fa-0d3749d75cb8","This workout was created in honor of Navy Lt. Michael Murphy who died in Afghanistan in 2005. It was one of his favorite workouts to perform and was subsequently renamed “The Murph Challenge” to honor his passing each Memorial Day.","Why do people do the Murph workout on Memorial Day?",{"_uid":692,"answer":693,"question":694,"component":670},"22c0700a-0a4c-4dba-acaf-4f13c0dfe3ea","A true Murph Challenge workout is not for the faint of heart and requires immense strength. In its truest form, it’s as follows: 1-mile run, 100 pull ups, 200 push ups, 300 air squats, 1-mile run. This workout is completed wearing a 20-lb weight vest and timed. If you are in fantastic shape already, try tackling The Murph Challenge on Memorial Day for your final workout of the weekend. However, if you still want to show your support, but recognize it may be beyond your skill level (right now!), here’s a modified version: 1-mile run, 20 pull-ups, 30 burpees, 75 push-ups, 50 air squats. Feel free to forego the weighted vest if you are looking for a lighter challenge!","How do you do Memorial Day Murph?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":729,"full_slug":730,"sort_by_date":48,"position":635,"tag_list":731,"is_startpage":9,"parent_id":732,"meta_data":48,"group_id":733,"first_published_at":734,"release_id":48,"lang":60,"path":48,"alternates":735,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":724,"social_link_youtube":725,"social_link_facebook":726,"social_link_linkedin":7,"social_link_instagram":727,"social_link_pinterest":728},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":721,"alt":711,"name":7,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":737,"content":738},"doc",[739,745,749,764,768,775,799,842,847,851,857,865,870,878,883,909,914,919,957,962,993,998,1003,1023,1028,1048,1052,1057,1061,1081,1086,1091,1116,1121,1141,1146,1160,1165,1179,1183,1188,1193,1207,1212,1217,1225,1229,1234,1242,1246,1250,1255,1260,1285,1290,1304,1309,1326,1331,1350,1355,1358,1362,1365,1369,1372,1376,1380,1411,1415,1419,1450,1454,1459,1509,1513,1525,1552,1557],{"type":740,"content":741},"paragraph",[742],{"text":743,"type":744},"Memorial Day Weekend is often considered to be the “unofficial” start to summer. The three-day weekend is the perfect chance to get started on your summer workout routine. With outdoor exercise options and time off from work, there’s no excuse. ","text",{"type":740,"content":746},[747],{"text":748,"type":744},"Many people often ask:",{"type":750,"content":751},"bullet_list",[752,759],{"type":753,"content":754},"list_item",[755],{"type":740,"content":756},[757],{"text":758,"type":744},"What is the best weekend workout?",{"type":753,"content":760},[761],{"type":740,"content":762},[763],{"text":669,"type":744},{"type":740,"content":765},[766],{"text":767,"type":744},"The truth is, anybody can work out anywhere with the right plan. So if you are traveling or enjoying a staycation at home, this 3-day workout plan will teach you how to stay fit on regular and long weekends.",{"type":769,"attrs":770,"content":772},"heading",{"level":771},2,[773],{"text":774,"type":744},"What You Will Need For This 3-Day Workout Plan With Equipment:",{"type":750,"content":776},[777,789],{"type":753,"content":778},[779],{"type":740,"content":780},[781],{"text":782,"type":744,"marks":783},"Heavy bag",[784],{"type":785,"attrs":786},"link",{"href":787,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=","_blank",{"type":753,"content":790},[791],{"type":740,"content":792},[793],{"text":794,"type":744,"marks":795},"Boxing gloves",[796],{"type":785,"attrs":797},{"href":798,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{"type":740,"content":800},[801,803,809,811,817,823,828,830,834,840],{"text":802,"type":744},"Don’t worry if you don’t have any boxing equipment, we’ve offered ",{"text":804,"type":744,"marks":805},"equipment-less substitutes",[806],{"type":785,"attrs":807},{"href":808,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-can-a-beginner-start-boxing-at-home",{"text":810,"type":744},". If you don't have a ",{"text":812,"type":744,"marks":813}," ",[814],{"type":815,"attrs":816},"styled",{"class":7},{"text":818,"type":744,"marks":819},"heavy boxing bag",[820],{"type":785,"attrs":821},{"href":822,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":824,"type":744,"marks":825},"  ",[826],{"type":815,"attrs":827},{"class":7},{"text":829,"type":744},"or ",{"text":812,"type":744,"marks":831},[832],{"type":815,"attrs":833},{"class":7},{"text":835,"type":744,"marks":836},"boxing gloves",[837],{"type":785,"attrs":838},{"href":839,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/best-heavy-bag-boxing-gloves",{"text":841,"type":744},", you can shadowbox.",{"type":769,"attrs":843,"content":844},{"level":771},[845],{"text":846,"type":744},"Day 1: Saturday",{"type":740,"content":848},[849],{"text":850,"type":744},"The focus of the first day is on strength training. Perform these bodyweight exercises as three (3) supersets, each with two (2) drills and the indicated rests between.",{"type":769,"attrs":852,"content":854},{"level":853},3,[855],{"text":856,"type":744},"Incline Push-Ups - 4 sets, 8 reps",{"type":750,"content":858},[859],{"type":753,"content":860},[861],{"type":740,"content":862},[863],{"text":864,"type":744},"Perform a push-up with your hands on an elevated surface",{"type":769,"attrs":866,"content":867},{"level":853},[868],{"text":869,"type":744},"Decline Push-Ups - 4 sets, 8 reps",{"type":750,"content":871},[872],{"type":753,"content":873},[874],{"type":740,"content":875},[876],{"text":877,"type":744},"Perform a push-up with your feet on an elevated surface",{"type":769,"attrs":879,"content":880},{"level":853},[881],{"text":882,"type":744},"Push-Ups - 4 sets, 10 reps",{"type":750,"content":884},[885,891,897,903],{"type":753,"content":886},[887],{"type":740,"content":888},[889],{"text":890,"type":744},"In an all-fours position, place your hands slightly wider than shoulder-width apart and straighten your arms and legs",{"type":753,"content":892},[893],{"type":740,"content":894},[895],{"text":896,"type":744},"Bend your arms until your chest nearly touches the floor",{"type":753,"content":898},[899],{"type":740,"content":900},[901],{"text":902,"type":744},"Push back up to your starting position",{"type":753,"content":904},[905],{"type":740,"content":906},[907],{"text":908,"type":744},"Repeat",{"type":769,"attrs":910,"content":911},{"level":853},[912],{"text":913,"type":744},"Rest (1 minute)",{"type":769,"attrs":915,"content":916},{"level":853},[917],{"text":918,"type":744},"Side Plank - 3 sets, 30 seconds per side",{"type":750,"content":920},[921,927,933,939,945,951],{"type":753,"content":922},[923],{"type":740,"content":924},[925],{"text":926,"type":744},"From a plank position, rotate sideways so that one of your forearms is planted on the ground at a 90-degree angle",{"type":753,"content":928},[929],{"type":740,"content":930},[931],{"text":932,"type":744},"Your hips should be raised and your body in a straight line",{"type":753,"content":934},[935],{"type":740,"content":936},[937],{"text":938,"type":744},"Reach your other arm up towards the ceiling so that your chest is facing sideways",{"type":753,"content":940},[941],{"type":740,"content":942},[943],{"text":944,"type":744},"Hold the position for 30 seconds",{"type":753,"content":946},[947],{"type":740,"content":948},[949],{"text":950,"type":744},"Reset to your starting position",{"type":753,"content":952},[953],{"type":740,"content":954},[955],{"text":956,"type":744},"Repeat on the other side",{"type":769,"attrs":958,"content":959},{"level":853},[960],{"text":961,"type":744},"Tricep Bench Dips - 3 sets, 10 reps",{"type":750,"content":963},[964,970,976,982,988],{"type":753,"content":965},[966],{"type":740,"content":967},[968],{"text":969,"type":744},"Face away from a bench or similar surface",{"type":753,"content":971},[972],{"type":740,"content":973},[974],{"text":975,"type":744},"Plant your hands on the surface and walk your legs out",{"type":753,"content":977},[978],{"type":740,"content":979},[980],{"text":981,"type":744},"Bend with your arms until your elbows are at a 90-degree angle",{"type":753,"content":983},[984],{"type":740,"content":985},[986],{"text":987,"type":744},"Push yourself back up",{"type":753,"content":989},[990],{"type":740,"content":991},[992],{"text":908,"type":744},{"type":769,"attrs":994,"content":995},{"level":853},[996],{"text":997,"type":744},"Rest (30 seconds)",{"type":769,"attrs":999,"content":1000},{"level":853},[1001],{"text":1002,"type":744},"Crunches - 3 sets, 15 reps",{"type":750,"content":1004},[1005,1011,1017],{"type":753,"content":1006},[1007],{"type":740,"content":1008},[1009],{"text":1010,"type":744},"Laying on your back, put your hands behind your head and keep your knees bent and feet planted on the floor",{"type":753,"content":1012},[1013],{"type":740,"content":1014},[1015],{"text":1016,"type":744},"Lift your head and shoulders up slightly using your core, not your hands, as if you were trying to touch the ceiling with your head",{"type":753,"content":1018},[1019],{"type":740,"content":1020},[1021],{"text":1022,"type":744},"Return to starting position and repeat",{"type":769,"attrs":1024,"content":1025},{"level":853},[1026],{"text":1027,"type":744},"Opposite Hand to Leg Touches - 3 sets, 10 reps per side",{"type":750,"content":1029},[1030,1036,1042],{"type":753,"content":1031},[1032],{"type":740,"content":1033},[1034],{"text":1035,"type":744},"Laying flat on the floor with your legs extended and your arms stretched out above your head",{"type":753,"content":1037},[1038],{"type":740,"content":1039},[1040],{"text":1041,"type":744},"Raise one leg up towards the ceiling and meet it with the opposite arm",{"type":753,"content":1043},[1044],{"type":740,"content":1045},[1046],{"text":1047,"type":744},"Repeat with the other side",{"type":769,"attrs":1049,"content":1050},{"level":853},[1051],{"text":997,"type":744},{"type":769,"attrs":1053,"content":1054},{"level":771},[1055],{"text":1056,"type":744},"Day 2: Sunday",{"type":740,"content":1058},[1059],{"text":1060,"type":744},"To give your muscles a rest after yesterday’s bodyweight movements, day two will focus on boxing exercises to maximize cardio.",{"type":740,"content":1062},[1063,1065,1069,1075,1079],{"text":1064,"type":744},"This 3-round quick workout using common ",{"text":812,"type":744,"marks":1066},[1067],{"type":815,"attrs":1068},{"class":7},{"text":1070,"type":744,"marks":1071},"boxing strikes",[1072],{"type":785,"attrs":1073},{"href":1074,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-3-punch-combos",{"text":824,"type":744,"marks":1076},[1077],{"type":815,"attrs":1078},{"class":7},{"text":1080,"type":744},"and bodyweight exercises will get your heart pumping and your blood flowing. If you don’t have a punching bag near you, you can perform all of these movements by shadowboxing.",{"type":769,"attrs":1082,"content":1083},{"level":771},[1084],{"text":1085,"type":744},"Round 1 (3 minutes)",{"type":769,"attrs":1087,"content":1088},{"level":853},[1089],{"text":1090,"type":744},"Jab-Cross-Lead Hook-Rear Uppercut-Cross | 1-2-3-6-2 (1 minute)",{"type":750,"content":1092},[1093,1099,1105,1111],{"type":753,"content":1094},[1095],{"type":740,"content":1096},[1097],{"text":1098,"type":744},"From a guard, throw a quick punch with your lead hand straight forward, followed by a power strike from your rear hand",{"type":753,"content":1100},[1101],{"type":740,"content":1102},[1103],{"text":1104,"type":744},"Quickly follow up with a lead hook, keeping your elbow out, before throwing an uppercut with your rear hand",{"type":753,"content":1106},[1107],{"type":740,"content":1108},[1109],{"text":1110,"type":744},"Throw a power cross with your rear hand",{"type":753,"content":1112},[1113],{"type":740,"content":1114},[1115],{"text":908,"type":744},{"type":769,"attrs":1117,"content":1118},{"level":853},[1119],{"text":1120,"type":744},"Bodyweight Squats (30 seconds)",{"type":750,"content":1122},[1123,1129,1135],{"type":753,"content":1124},[1125],{"type":740,"content":1126},[1127],{"text":1128,"type":744},"Stand with your feet slightly more than shoulder-width apart",{"type":753,"content":1130},[1131],{"type":740,"content":1132},[1133],{"text":1134,"type":744},"Bend your knees until your legs are bent at a 90-degree angle",{"type":753,"content":1136},[1137],{"type":740,"content":1138},[1139],{"text":1140,"type":744},"Return to the starting position",{"type":769,"attrs":1142,"content":1143},{"level":853},[1144],{"text":1145,"type":744},"Plank Hold (30 seconds)",{"type":750,"content":1147},[1148,1154],{"type":753,"content":1149},[1150],{"type":740,"content":1151},[1152],{"text":1153,"type":744},"In an all-fours position, place your elbows firmly planted on the floor and straighten your legs",{"type":753,"content":1155},[1156],{"type":740,"content":1157},[1158],{"text":1159,"type":744},"Hold the position without letting your hips dip",{"type":769,"attrs":1161,"content":1162},{"level":853},[1163],{"text":1164,"type":744},"Jab-Jab-Lead Uppercut-Cross | 1-1-5-2 (1 minute)",{"type":750,"content":1166},[1167,1173],{"type":753,"content":1168},[1169],{"type":740,"content":1170},[1171],{"text":1172,"type":744},"Throw two quick jabs with your lead hand, followed by an uppercut with the same hand",{"type":753,"content":1174},[1175],{"type":740,"content":1176},[1177],{"text":1178,"type":744},"Finish the combo with a power cross from your rear hand at head height",{"type":769,"attrs":1180,"content":1181},{"level":853},[1182],{"text":913,"type":744},{"type":769,"attrs":1184,"content":1185},{"level":771},[1186],{"text":1187,"type":744},"Round 2 (3 minutes)",{"type":769,"attrs":1189,"content":1190},{"level":853},[1191],{"text":1192,"type":744},"Jab-Cross | 1-2 (Coast for 30 seconds)",{"type":750,"content":1194},[1195,1201],{"type":753,"content":1196},[1197],{"type":740,"content":1198},[1199],{"text":1200,"type":744},"Being sure to keep it evenly spaced, throw a consecutive jab followed by a power cross for 30 seconds",{"type":753,"content":1202},[1203],{"type":740,"content":1204},[1205],{"text":1206,"type":744},"Control your breathing and move around between combos",{"type":769,"attrs":1208,"content":1209},{"level":853},[1210],{"text":1211,"type":744},"Freestyle (30 seconds)",{"type":769,"attrs":1213,"content":1214},{"level":853},[1215],{"text":1216,"type":744},"Lead Uppercut-Rear Uppercut | 5-6 (Coast for 30 seconds)",{"type":750,"content":1218},[1219],{"type":753,"content":1220},[1221],{"type":740,"content":1222},[1223],{"text":1224,"type":744},"As with the jab-cross, do the same even pacing with a lead and rear uppercut aimed at the mid-body",{"type":769,"attrs":1226,"content":1227},{"level":853},[1228],{"text":1211,"type":744},{"type":769,"attrs":1230,"content":1231},{"level":853},[1232],{"text":1233,"type":744},"Lead Hook-Rear Hook | 3-4 (Coast for 30 seconds)",{"type":750,"content":1235},[1236],{"type":753,"content":1237},[1238],{"type":740,"content":1239},[1240],{"text":1241,"type":744},"Finish up the coasting with a lead and rear hook, with the rear hook thrown quickly after the lead",{"type":769,"attrs":1243,"content":1244},{"level":853},[1245],{"text":1211,"type":744},{"type":769,"attrs":1247,"content":1248},{"level":853},[1249],{"text":913,"type":744},{"type":769,"attrs":1251,"content":1252},{"level":771},[1253],{"text":1254,"type":744},"Round 3 (3 minutes)",{"type":769,"attrs":1256,"content":1257},{"level":853},[1258],{"text":1259,"type":744},"Cross-Rear Hook-Rear Uppercut | 2-4-6 (1 minute)",{"type":750,"content":1261},[1262,1268,1274,1280],{"type":753,"content":1263},[1264],{"type":740,"content":1265},[1266],{"text":1267,"type":744},"Start with a power cross with your rear hand",{"type":753,"content":1269},[1270],{"type":740,"content":1271},[1272],{"text":1273,"type":744},"Quickly follow with a rear hook with your elbow out wide",{"type":753,"content":1275},[1276],{"type":740,"content":1277},[1278],{"text":1279,"type":744},"Finish the combination with a rear uppercut to the mid-body",{"type":753,"content":1281},[1282],{"type":740,"content":1283},[1284],{"text":908,"type":744},{"type":769,"attrs":1286,"content":1287},{"level":853},[1288],{"text":1289,"type":744},"Lunges In Place (30 seconds)",{"type":750,"content":1291},[1292,1298],{"type":753,"content":1293},[1294],{"type":740,"content":1295},[1296],{"text":1297,"type":744},"Step forward with one leg and bend down until your lead knee is directly above your foot, and your rear knee is bent almost touching the floor",{"type":753,"content":1299},[1300],{"type":740,"content":1301},[1302],{"text":1303,"type":744},"Return to a standing position and repeat with the other leg",{"type":769,"attrs":1305,"content":1306},{"level":853},[1307],{"text":1308,"type":744},"Crunches (30 seconds)",{"type":750,"content":1310},[1311,1316,1321],{"type":753,"content":1312},[1313],{"type":740,"content":1314},[1315],{"text":1010,"type":744},{"type":753,"content":1317},[1318],{"type":740,"content":1319},[1320],{"text":1016,"type":744},{"type":753,"content":1322},[1323],{"type":740,"content":1324},[1325],{"text":1022,"type":744},{"type":769,"attrs":1327,"content":1328},{"level":853},[1329],{"text":1330,"type":744},"Jab-Lead Hook-Lead Uppercut | 1-3-5 (1 minute)",{"type":750,"content":1332},[1333,1339,1345],{"type":753,"content":1334},[1335],{"type":740,"content":1336},[1337],{"text":1338,"type":744},"Start by throwing a quick jab with your lead hand followed by a lead hook",{"type":753,"content":1340},[1341],{"type":740,"content":1342},[1343],{"text":1344,"type":744},"Immediately go into a lead uppercut thrown at mid-body height",{"type":753,"content":1346},[1347],{"type":740,"content":1348},[1349],{"text":908,"type":744},{"type":769,"attrs":1351,"content":1352},{"level":771},[1353],{"text":1354,"type":744},"Day 3: Memorial Day",{"type":740,"content":1356},[1357],{"text":681,"type":744},{"type":769,"attrs":1359,"content":1360},{"level":771},[1361],{"text":686,"type":744},{"type":740,"content":1363},[1364],{"text":685,"type":744},{"type":769,"attrs":1366,"content":1367},{"level":771},[1368],{"text":690,"type":744},{"type":740,"content":1370},[1371],{"text":689,"type":744},{"type":769,"attrs":1373,"content":1374},{"level":771},[1375],{"text":694,"type":744},{"type":740,"content":1377},[1378],{"text":1379,"type":744},"A true Murph Challenge workout is not for the faint of heart and requires immense strength. In its truest form, it’s as follows:",{"type":750,"content":1381},[1382,1388,1394,1400,1406],{"type":753,"content":1383},[1384],{"type":740,"content":1385},[1386],{"text":1387,"type":744},"1-mile run",{"type":753,"content":1389},[1390],{"type":740,"content":1391},[1392],{"text":1393,"type":744},"100 pull ups",{"type":753,"content":1395},[1396],{"type":740,"content":1397},[1398],{"text":1399,"type":744},"200 push ups",{"type":753,"content":1401},[1402],{"type":740,"content":1403},[1404],{"text":1405,"type":744},"300 air squats",{"type":753,"content":1407},[1408],{"type":740,"content":1409},[1410],{"text":1387,"type":744},{"type":740,"content":1412},[1413],{"text":1414,"type":744},"This workout is completed wearing a 20-lb weight vest and timed.",{"type":740,"content":1416},[1417],{"text":1418,"type":744},"If you're feeling motivated, try tackling The Murph Challenge on Memorial Day for your final workout of the weekend. However, if you still want to show your support, but recognize it may be beyond your skill level (right now!), here’s a modified version:",{"type":750,"content":1420},[1421,1426,1432,1438,1444],{"type":753,"content":1422},[1423],{"type":740,"content":1424},[1425],{"text":1387,"type":744},{"type":753,"content":1427},[1428],{"type":740,"content":1429},[1430],{"text":1431,"type":744},"20 pull-ups",{"type":753,"content":1433},[1434],{"type":740,"content":1435},[1436],{"text":1437,"type":744},"30 burpees",{"type":753,"content":1439},[1440],{"type":740,"content":1441},[1442],{"text":1443,"type":744},"75 push-ups",{"type":753,"content":1445},[1446],{"type":740,"content":1447},[1448],{"text":1449,"type":744},"50 air squats",{"type":740,"content":1451},[1452],{"text":1453,"type":744},"Feel free to forego the weighted vest if you are looking for a lighter challenge!",{"type":769,"attrs":1455,"content":1456},{"level":771},[1457],{"text":1458,"type":744},"Stay in Shape This Holiday",{"type":740,"content":1460},[1461,1463,1467,1473,1474,1478,1483,1485,1489,1495,1497,1501,1507],{"text":1462,"type":744},"Taking part in this Memorial Day weekend workout plan is a great way to keep you fit, regardless of your travel plans. For more boxing and kickboxing workouts visit the ",{"text":812,"type":744,"marks":1464},[1465],{"type":815,"attrs":1466},{"class":7},{"text":1468,"type":744,"marks":1469},"FightCamp",[1470],{"type":785,"attrs":1471},{"href":1472,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":812,"type":744},{"text":812,"type":744,"marks":1475},[1476],{"type":815,"attrs":1477},{"class":7},{"text":1479,"type":744,"marks":1480},"YouTube channel",[1481],{"type":785,"attrs":1482},{"href":725,"uuid":48,"anchor":48,"target":788,"linktype":48},{"text":1484,"type":744},",",{"text":824,"type":744,"marks":1486},[1487],{"type":815,"attrs":1488},{"class":7},{"text":1490,"type":744,"marks":1491},"app",[1492],{"type":785,"attrs":1493},{"href":1494,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://apps.apple.com/us/app/fightcamp/id1328562100",{"text":1496,"type":744},", or our ",{"text":812,"type":744,"marks":1498},[1499],{"type":815,"attrs":1500},{"class":7},{"text":1502,"type":744,"marks":1503},"blog",[1504],{"type":785,"attrs":1505},{"href":1506,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/",{"text":1508,"type":744},".",{"type":740,"content":1510},[1511],{"text":1512,"type":744},"Dedicate this holiday weekend to your fitness and well-being while honoring the holiday.",{"type":740,"content":1514},[1515,1517,1523],{"text":1516,"type":744},"*To learn more about our Service Member Discount, speak with a live FightCamp Pro by calling 213-785-3372 or head over to ",{"text":1518,"type":744,"marks":1519},"JoinFightCamp.com",[1520],{"type":785,"attrs":1521},{"href":1522,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_medium=explore&utm_content=homepage",{"text":1524,"type":744}," and click on the FightCamp logo chat feature on the bottom right-hand corner.",{"type":750,"content":1526},[1527,1536,1544],{"type":753,"content":1528},[1529],{"type":740,"content":1530},[1531],{"text":1532,"type":744,"marks":1533},"NEW customers only",[1534],{"type":1535},"italic",{"type":753,"content":1537},[1538],{"type":740,"content":1539},[1540],{"text":1541,"type":744,"marks":1542},"Applicable to new package purchases only",[1543],{"type":1535},{"type":753,"content":1545},[1546],{"type":740,"content":1547},[1548],{"text":1549,"type":744,"marks":1550},"Proof of ID required",[1551],{"type":1535},{"type":769,"attrs":1553,"content":1554},{"level":853},[1555],{"text":1556,"type":744},"Related Articles",{"type":740,"content":1558},[1559,1565,1567,1573,1574,1580,1581],{"text":1560,"type":744,"marks":1561},"3-Month Summer Body Workout Plan For Women: Month 1",[1562],{"type":785,"attrs":1563},{"href":1564,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1",{"type":1566},"hard_break",{"text":1568,"type":744,"marks":1569},"QUICK 15-Minute Summer Workout Routine",[1570],{"type":785,"attrs":1571},{"href":1572,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1566},{"text":1575,"type":744,"marks":1576},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1577],{"type":785,"attrs":1578},{"href":1579,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-boxing-hiit-family-workout-with-shanie-smash",{"type":1566},{"text":1582,"type":744,"marks":1583},"Men’s At-Home Workout Routine To Get Ripped This Summer",[1584],{"type":785,"attrs":1585},{"href":1586,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/men-s-at-home-workout-routine-to-get-ripped-this-summer",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1588,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1593,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1594,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1589,"component":118,"meta_info":1590,"meta_title":7,"block_image":1591,"cover_image":1592,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-05-24 00:00","article",{"_uid":1598,"title":657,"plugin":43,"description":1599},"0e4eaa2f-908b-4f98-8622-8162c9d43695","This Memorial Day Weekend, stay in shape while traveling or at home, and start your summer exercise routine with this 3-day boxing and bodyweight workout plan!",{"id":1601,"alt":657,"name":7,"focus":48,"title":657,"filename":1602,"copyright":7,"fieldtype":50},3413516,"https://a.storyblok.com/f/115220/2400x990/79e11b713c/staying-fit-this-memorial-day-weekend.jpg",[],[],"staying-fit-this-memorial-day-weekend-3-day-workout-plan","blogs/staying-fit-this-memorial-day-weekend-3-day-workout-plan",-1510,[1609],"featured",60887917,"a29f1ed5-4d84-4a39-95ee-293c3f6fa23b","2022-05-26T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1616],[1617,2046,2396,2682,2970,3165],{"name":1618,"created_at":1619,"published_at":1620,"updated_at":1621,"id":1622,"uuid":1623,"content":1624,"slug":2039,"full_slug":2040,"sort_by_date":48,"position":2041,"tag_list":2042,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":2043,"first_published_at":2044,"release_id":48,"lang":60,"path":1613,"alternates":2045,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1625,"faqs":1626,"title":1618,"topic":1647,"author":1662,"content":1663,"category":2023,"schedule":2031,"component":1596,"meta_info":2032,"cover_image":2035,"description":2034,"contributors":2038},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1627,1631,1635,1639,1643],{"_uid":1628,"answer":1629,"question":1630,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1632,"answer":1633,"question":1634,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1636,"answer":1637,"question":1638,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1640,"answer":1641,"question":1642,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1644,"answer":1645,"question":1646,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1648,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1660,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1661,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1649,"component":39,"meta_info":1657,"block_image":1658,"cover_image":1659,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1650,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1655,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1656,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1651,"component":118,"meta_info":1652,"meta_title":7,"block_image":1653,"cover_image":1654,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":737,"content":1664},[1665,1669,1672,1686,1691,1696,1761,1766,1792,1797,1801,1806,1814,1828,1833,1844,1849,1860,1865,1876,1881,1893,1898,1909,1914,1934,1939,1944,1964,1969,1988,1993,2006,2011],{"type":740,"content":1666},[1667],{"text":1668,"type":744},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":740,"content":1670},[1671],{"text":1629,"type":744},{"type":1673,"attrs":1674},"blok",{"id":1675,"body":1676},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1677],{"_uid":1678,"link":1679,"image":1681,"title":1683,"component":1685},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1680,"linktype":13,"fieldtype":14,"cached_url":1680},"https://pin.it/2zdpNMs",{"id":1682,"alt":1683,"name":7,"focus":48,"title":1683,"filename":1684,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":769,"attrs":1687,"content":1688},{"level":771},[1689],{"text":1690,"type":744},"Top Rock Step-By-Step",{"type":769,"attrs":1692,"content":1693},{"level":853},[1694],{"text":1695,"type":744},"The Feet",{"type":750,"content":1697},[1698,1704,1724,1730,1749,1755],{"type":753,"content":1699},[1700],{"type":740,"content":1701},[1702],{"text":1703,"type":744},"Begin by starting in an athletic stance on the balls of your feet",{"type":753,"content":1705},[1706,1710],{"type":740,"content":1707},[1708],{"text":1709,"type":744},"To start, being by doing a “step out”",{"type":750,"content":1711},[1712,1718],{"type":753,"content":1713},[1714],{"type":740,"content":1715},[1716],{"text":1717,"type":744},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":753,"content":1719},[1720],{"type":740,"content":1721},[1722],{"text":1723,"type":744},"Pause for a half-second",{"type":753,"content":1725},[1726],{"type":740,"content":1727},[1728],{"text":1729,"type":744},"Return to the starting stance by performing a slight hop backward",{"type":753,"content":1731},[1732,1736],{"type":740,"content":1733},[1734],{"text":1735,"type":744},"Once returned, perform the opposite foot “step out”",{"type":750,"content":1737},[1738,1744],{"type":753,"content":1739},[1740],{"type":740,"content":1741},[1742],{"text":1743,"type":744},"Make sure the step out is in front of the opposite foot and crosses over",{"type":753,"content":1745},[1746],{"type":740,"content":1747},[1748],{"text":1723,"type":744},{"type":753,"content":1750},[1751],{"type":740,"content":1752},[1753],{"text":1754,"type":744},"Hop back to the starting position",{"type":753,"content":1756},[1757],{"type":740,"content":1758},[1759],{"text":1760,"type":744},"Continue Top Rocking for the remainder of the set",{"type":769,"attrs":1762,"content":1763},{"level":853},[1764],{"text":1765,"type":744},"The Arms",{"type":750,"content":1767},[1768,1774,1780,1786],{"type":753,"content":1769},[1770],{"type":740,"content":1771},[1772],{"text":1773,"type":744},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":753,"content":1775},[1776],{"type":740,"content":1777},[1778],{"text":1779,"type":744},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":753,"content":1781},[1782],{"type":740,"content":1783},[1784],{"text":1785,"type":744},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":753,"content":1787},[1788],{"type":740,"content":1789},[1790],{"text":1791,"type":744},"Continue using this arm motion to help with rhythm and balance",{"type":769,"attrs":1793,"content":1794},{"level":771},[1795],{"text":1796,"type":744},"Movement Key Points",{"type":740,"content":1798},[1799],{"text":1800,"type":744},"Here are some key things to focus on while performing the Top Rock:",{"type":769,"attrs":1802,"content":1803},{"level":853},[1804],{"text":1805,"type":744},"Start by swinging your arms",{"type":750,"content":1807},[1808],{"type":753,"content":1809},[1810],{"type":740,"content":1811},[1812],{"text":1813,"type":744},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1673,"attrs":1815},{"id":1816,"body":1817},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1818],{"url":1819,"_uid":1821,"image":1822,"component":1826,"copyright_details":1827},{"id":7,"url":7,"linktype":1820,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1823,"alt":1824,"name":7,"focus":48,"title":1824,"filename":1825,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png","content_image",[],{"type":769,"attrs":1829,"content":1830},{"level":853},[1831],{"text":1832,"type":744},"On each hop back, your arms should cross in front of your chest",{"type":1673,"attrs":1834},{"id":1816,"body":1835},[1836],{"url":1837,"_uid":1838,"image":1839,"component":1826,"copyright_details":1843},{"id":7,"url":7,"linktype":1820,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1840,"alt":1841,"name":7,"focus":48,"title":1841,"filename":1842,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":769,"attrs":1845,"content":1846},{"level":853},[1847],{"text":1848,"type":744},"One foot should cross at a time",{"type":1673,"attrs":1850},{"id":1816,"body":1851},[1852],{"url":1853,"_uid":1854,"image":1855,"component":1826,"copyright_details":1859},{"id":7,"url":7,"linktype":1820,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1856,"alt":1857,"name":7,"focus":48,"title":1857,"filename":1858,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":769,"attrs":1861,"content":1862},{"level":853},[1863],{"text":1864,"type":744},"Perform the movement by staying on the balls of your feet",{"type":1673,"attrs":1866},{"id":1816,"body":1867},[1868],{"url":1869,"_uid":1870,"image":1871,"component":1826,"copyright_details":1875},{"id":7,"url":7,"linktype":1820,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1872,"alt":1873,"name":7,"focus":48,"title":1873,"filename":1874,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":769,"attrs":1877,"content":1878},{"level":853},[1879],{"text":1880,"type":744},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1673,"attrs":1882},{"id":1883,"body":1884},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1885],{"url":1886,"_uid":1887,"image":1888,"component":1826,"copyright_details":1892},{"id":7,"url":7,"linktype":1820,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1889,"alt":1890,"name":7,"focus":48,"title":1890,"filename":1891,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":769,"attrs":1894,"content":1895},{"level":853},[1896],{"text":1897,"type":744},"Stay loose and have fun!",{"type":1673,"attrs":1899},{"id":1816,"body":1900},[1901],{"url":1902,"_uid":1903,"image":1904,"component":1826,"copyright_details":1908},{"id":7,"url":7,"linktype":1820,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1905,"alt":1906,"name":7,"focus":48,"title":1906,"filename":1907,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":769,"attrs":1910,"content":1911},{"level":771},[1912],{"text":1913,"type":744},"Muscles Used",{"type":750,"content":1915},[1916,1922,1928],{"type":753,"content":1917},[1918],{"type":740,"content":1919},[1920],{"text":1921,"type":744},"Deltoids",{"type":753,"content":1923},[1924],{"type":740,"content":1925},[1926],{"text":1927,"type":744},"Core",{"type":753,"content":1929},[1930],{"type":740,"content":1931},[1932],{"text":1933,"type":744},"Calves",{"type":769,"attrs":1935,"content":1936},{"level":771},[1937],{"text":1938,"type":744},"Application",{"type":769,"attrs":1940,"content":1941},{"level":853},[1942],{"text":1943,"type":744},"For Sets",{"type":750,"content":1945},[1946,1952,1958],{"type":753,"content":1947},[1948],{"type":740,"content":1949},[1950],{"text":1951,"type":744},"Perform 3-6 sets",{"type":753,"content":1953},[1954],{"type":740,"content":1955},[1956],{"text":1957,"type":744},"12-20 repetitions each way",{"type":753,"content":1959},[1960],{"type":740,"content":1961},[1962],{"text":1963,"type":744},"Rest 30-45 seconds between sets",{"type":769,"attrs":1965,"content":1966},{"level":853},[1967],{"text":1968,"type":744},"For Time",{"type":750,"content":1970},[1971,1976,1982],{"type":753,"content":1972},[1973],{"type":740,"content":1974},[1975],{"text":1951,"type":744},{"type":753,"content":1977},[1978],{"type":740,"content":1979},[1980],{"text":1981,"type":744},"Perform for 30-90 seconds",{"type":753,"content":1983},[1984],{"type":740,"content":1985},[1986],{"text":1987,"type":744},"Rest 45-60 seconds between sets",{"type":769,"attrs":1989,"content":1990},{"level":771},[1991],{"text":1992,"type":744},"Dance Moves For Boxers",{"type":740,"content":1994},[1995,1997,2004],{"text":1996,"type":744},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1998,"type":744,"marks":1999},"Flo Master",[2000],{"type":785,"attrs":2001},{"href":2002,"uuid":48,"anchor":48,"custom":2003,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2005,"type":744},". ",{"type":769,"attrs":2007,"content":2008},{"level":771},[2009],{"text":2010,"type":744},"Train Like a Fighter",{"type":740,"content":2012},[2013,2015,2021],{"text":2014,"type":744},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1468,"type":744,"marks":2016},[2017],{"type":785,"attrs":2018},{"href":2019,"uuid":48,"anchor":48,"custom":2020,"target":788,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":2022,"type":744}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2024,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2029,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2030,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2025,"component":118,"meta_info":2026,"meta_title":7,"block_image":2027,"cover_image":2028,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2033,"title":1618,"plugin":43,"description":2034},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2036,"alt":1618,"name":7,"focus":48,"title":1618,"filename":2037,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1609],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2047,"created_at":2048,"published_at":2049,"updated_at":2050,"id":2051,"uuid":2052,"content":2053,"slug":2389,"full_slug":2390,"sort_by_date":48,"position":2391,"tag_list":2392,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":2393,"first_published_at":2394,"release_id":48,"lang":60,"path":1613,"alternates":2395,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2054,"faqs":2055,"title":2047,"topic":2068,"author":2083,"content":2084,"category":2370,"schedule":2378,"component":1596,"meta_info":2379,"cover_image":2383,"description":2387,"contributors":2388},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2056,2060,2064],{"_uid":2057,"answer":2058,"question":2059,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2061,"answer":2062,"question":2063,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2065,"answer":2066,"question":2067,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2069,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2081,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2082,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2070,"component":39,"meta_info":2078,"block_image":2079,"cover_image":2080,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2071,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2076,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2077,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2072,"component":118,"meta_info":2073,"meta_title":7,"block_image":2074,"cover_image":2075,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":737,"content":2085},[2086,2101,2105,2117,2122,2127,2157,2162,2189,2194,2216,2221,2243,2248,2270,2275,2302,2307,2323,2327,2351,2355,2366],{"type":740,"content":2087},[2088,2090,2099],{"text":2089,"type":744},"Post-workout ",{"text":2091,"type":744,"marks":2092},"stretches",[2093,2097],{"type":785,"attrs":2094},{"href":2095,"uuid":48,"anchor":48,"custom":2096,"target":788,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2098},"underline",{"text":2100,"type":744}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":769,"attrs":2102,"content":2103},{"level":771},[2104],{"text":2059,"type":744},{"type":740,"content":2106},[2107,2115],{"text":2108,"type":744,"marks":2109},"Research",[2110,2114],{"type":785,"attrs":2111},{"href":2112,"uuid":48,"anchor":48,"custom":2113,"target":788,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2098},{"text":2116,"type":744}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":769,"attrs":2118,"content":2119},{"level":771},[2120],{"text":2121,"type":744},"7 Stretches to Help You Recover Post-Workout",{"type":769,"attrs":2123,"content":2124},{"level":853},[2125],{"text":2126,"type":744},"Shoulder Flossing",{"type":2128,"attrs":2129,"content":2132},"ordered_list",{"order":2130},{"order":2131},1,[2133,2139,2145,2151],{"type":753,"content":2134},[2135],{"type":740,"content":2136},[2137],{"text":2138,"type":744},"Start in a standing position.",{"type":753,"content":2140},[2141],{"type":740,"content":2142},[2143],{"text":2144,"type":744},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":753,"content":2146},[2147],{"type":740,"content":2148},[2149],{"text":2150,"type":744},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":753,"content":2152},[2153],{"type":740,"content":2154},[2155],{"text":2156,"type":744},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":769,"attrs":2158,"content":2159},{"level":853},[2160],{"text":2161,"type":744},"World's Greatest Stretch ",{"type":2128,"attrs":2163,"content":2164},{"order":2131},[2165,2171,2177,2183],{"type":753,"content":2166},[2167],{"type":740,"content":2168},[2169],{"text":2170,"type":744},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":753,"content":2172},[2173],{"type":740,"content":2174},[2175],{"text":2176,"type":744},"Next to the left hand, raise the left hand to the sky. ",{"type":753,"content":2178},[2179],{"type":740,"content":2180},[2181],{"text":2182,"type":744},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":753,"content":2184},[2185],{"type":740,"content":2186},[2187],{"text":2188,"type":744},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":769,"attrs":2190,"content":2191},{"level":853},[2192],{"text":2193,"type":744},"Kneeling Quad/Hip Flexor Stretch",{"type":2128,"attrs":2195,"content":2197},{"order":2196},{"order":2131},[2198,2204,2210],{"type":753,"content":2199},[2200],{"type":740,"content":2201},[2202],{"text":2203,"type":744},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":753,"content":2205},[2206],{"type":740,"content":2207},[2208],{"text":2209,"type":744},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":753,"content":2211},[2212],{"type":740,"content":2213},[2214],{"text":2215,"type":744},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":769,"attrs":2217,"content":2218},{"level":853},[2219],{"text":2220,"type":744},"Cat/Cow",{"type":2128,"attrs":2222,"content":2224},{"order":2223},{"order":2131},[2225,2231,2237],{"type":753,"content":2226},[2227],{"type":740,"content":2228},[2229],{"text":2230,"type":744},"Start on all fours, neutral spine. ",{"type":753,"content":2232},[2233],{"type":740,"content":2234},[2235],{"text":2236,"type":744},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":753,"content":2238},[2239],{"type":740,"content":2240},[2241],{"text":2242,"type":744},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":769,"attrs":2244,"content":2245},{"level":853},[2246],{"text":2247,"type":744},"Thread the Needle",{"type":2128,"attrs":2249,"content":2251},{"order":2250},{"order":2131},[2252,2258,2264],{"type":753,"content":2253},[2254],{"type":740,"content":2255},[2256],{"text":2257,"type":744},"Start on all fours. ",{"type":753,"content":2259},[2260],{"type":740,"content":2261},[2262],{"text":2263,"type":744},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":753,"content":2265},[2266],{"type":740,"content":2267},[2268],{"text":2269,"type":744},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":769,"attrs":2271,"content":2272},{"level":853},[2273],{"text":2274,"type":744},"Thread the Needle With a Twist ",{"type":2128,"attrs":2276,"content":2278},{"order":2277},{"order":2131},[2279,2284,2290,2296],{"type":753,"content":2280},[2281],{"type":740,"content":2282},[2283],{"text":2257,"type":744},{"type":753,"content":2285},[2286],{"type":740,"content":2287},[2288],{"text":2289,"type":744},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":753,"content":2291},[2292],{"type":740,"content":2293},[2294],{"text":2295,"type":744},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":753,"content":2297},[2298],{"type":740,"content":2299},[2300],{"text":2301,"type":744},"Return to the starting position.",{"type":769,"attrs":2303,"content":2304},{"level":853},[2305],{"text":2306,"type":744},"Scorpion Stretch (Prone) ",{"type":2128,"attrs":2308,"content":2310},{"order":2309},{"order":2131},[2311,2317],{"type":753,"content":2312},[2313],{"type":740,"content":2314},[2315],{"text":2316,"type":744},"Begin lying down, arms out in T. ",{"type":753,"content":2318},[2319],{"type":740,"content":2320},[2321],{"text":2322,"type":744},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":769,"attrs":2324,"content":2325},{"level":771},[2326],{"text":2067,"type":744},{"type":740,"content":2328},[2329,2331,2339,2341,2349],{"text":2330,"type":744},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2332,"type":744,"marks":2333},"range of motion improvements",[2334,2338],{"type":785,"attrs":2335},{"href":2336,"uuid":48,"anchor":48,"custom":2337,"target":788,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2098},{"text":2340,"type":744},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2342,"type":744,"marks":2343},"Studies",[2344,2348],{"type":785,"attrs":2345},{"href":2346,"uuid":48,"anchor":48,"custom":2347,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2098},{"text":2350,"type":744}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":769,"attrs":2352,"content":2353},{"level":771},[2354],{"text":2010,"type":744},{"type":740,"content":2356},[2357,2358,2364],{"text":2014,"type":744},{"text":1468,"type":744,"marks":2359},[2360,2363],{"type":785,"attrs":2361},{"href":2019,"uuid":48,"anchor":48,"custom":2362,"target":788,"linktype":13},{},{"type":2098},{"text":2365,"type":744}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":740,"content":2367},[2368],{"text":2369,"type":744},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2371,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2376,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2377,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2372,"component":118,"meta_info":2373,"meta_title":7,"block_image":2374,"cover_image":2375,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2380,"title":2381,"plugin":43,"description":2382},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2384,"alt":2385,"name":7,"focus":7,"title":2385,"filename":2386,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1609],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2397,"created_at":2398,"published_at":2399,"updated_at":2400,"id":2401,"uuid":2402,"content":2403,"slug":2675,"full_slug":2676,"sort_by_date":48,"position":2677,"tag_list":2678,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":2679,"first_published_at":2680,"release_id":48,"lang":60,"path":1613,"alternates":2681,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2404,"faqs":2405,"title":2397,"topic":2422,"author":2437,"content":2438,"category":2656,"schedule":2664,"component":1596,"meta_info":2665,"cover_image":2669,"description":2673,"contributors":2674},"0970fa5a-5687-49ba-9c33-b7285372264c",[2406,2410,2414,2418],{"_uid":2407,"answer":2408,"question":2409,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2411,"answer":2412,"question":2413,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2415,"answer":2416,"question":2417,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2419,"answer":2420,"question":2421,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2423,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2435,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2436,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2424,"component":39,"meta_info":2432,"block_image":2433,"cover_image":2434,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2425,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2430,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2431,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2426,"component":118,"meta_info":2427,"meta_title":7,"block_image":2428,"cover_image":2429,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":737,"content":2439},[2440,2445,2464,2469,2474,2478,2510,2514,2519,2529,2549,2553,2558,2562,2588,2592,2618,2622,2627,2639,2643,2653],{"type":769,"attrs":2441,"content":2442},{"level":771},[2443],{"text":2444,"type":744},"How to Get Better Head Movement in Boxing",{"type":740,"content":2446},[2447,2449,2456,2458,2462],{"text":2448,"type":744},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2450,"type":744,"marks":2451},"movements",[2452],{"type":785,"attrs":2453},{"href":2454,"uuid":48,"anchor":48,"custom":2455,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2457,"type":744}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2459,"type":744,"marks":2460},"employ",[2461],{"type":1535},{"text":2463,"type":744}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":769,"attrs":2465,"content":2466},{"level":771},[2467],{"text":2468,"type":744},"3 Boxing Head Movement Drills",{"type":769,"attrs":2470,"content":2471},{"level":853},[2472],{"text":2473,"type":744},"The 5 Point Pivot Drill",{"type":740,"content":2475},[2476],{"text":2477,"type":744},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":750,"content":2479},[2480,2486,2492,2498,2504],{"type":753,"content":2481},[2482],{"type":740,"content":2483},[2484],{"text":2485,"type":744},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":753,"content":2487},[2488],{"type":740,"content":2489},[2490],{"text":2491,"type":744},"Weave under to the other side (to avoid hooks)",{"type":753,"content":2493},[2494],{"type":740,"content":2495},[2496],{"text":2497,"type":744},"Pull back/sway (good for avoiding uppercuts)",{"type":753,"content":2499},[2500],{"type":740,"content":2501},[2502],{"text":2503,"type":744},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":753,"content":2505},[2506],{"type":740,"content":2507},[2508],{"text":2509,"type":744},"Throw a punch (it's important that defense and offense are fluid) ",{"type":740,"content":2511},[2512],{"text":2513,"type":744},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":769,"attrs":2515,"content":2516},{"level":853},[2517],{"text":2518,"type":744},"Frame and Shoot Drill",{"type":740,"content":2520},[2521,2523,2527],{"text":2522,"type":744},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2524,"type":744,"marks":2525},"will",[2526],{"type":1535},{"text":2528,"type":744}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":750,"content":2530},[2531,2537,2543],{"type":753,"content":2532},[2533],{"type":740,"content":2534},[2535],{"text":2536,"type":744},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":753,"content":2538},[2539],{"type":740,"content":2540},[2541],{"text":2542,"type":744},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":753,"content":2544},[2545],{"type":740,"content":2546},[2547],{"text":2548,"type":744},"Once you know what feels best, throw a punch from that position. ",{"type":740,"content":2550},[2551],{"text":2552,"type":744},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":769,"attrs":2554,"content":2555},{"level":853},[2556],{"text":2557,"type":744},"The Line Drill",{"type":740,"content":2559},[2560],{"text":2561,"type":744},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":750,"content":2563},[2564,2570,2576,2582],{"type":753,"content":2565},[2566],{"type":740,"content":2567},[2568],{"text":2569,"type":744},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":753,"content":2571},[2572],{"type":740,"content":2573},[2574],{"text":2575,"type":744}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":753,"content":2577},[2578],{"type":740,"content":2579},[2580],{"text":2581,"type":744},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":753,"content":2583},[2584],{"type":740,"content":2585},[2586],{"text":2587,"type":744},"Repeat step 1",{"type":740,"content":2589},[2590],{"text":2591,"type":744},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":750,"content":2593},[2594,2600,2606,2612],{"type":753,"content":2595},[2596],{"type":740,"content":2597},[2598],{"text":2599,"type":744},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":753,"content":2601},[2602],{"type":740,"content":2603},[2604],{"text":2605,"type":744},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":753,"content":2607},[2608],{"type":740,"content":2609},[2610],{"text":2611,"type":744},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":753,"content":2613},[2614],{"type":740,"content":2615},[2616],{"text":2617,"type":744},"Return to neutral and repeat the sequence",{"type":740,"content":2619},[2620],{"text":2621,"type":744},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":769,"attrs":2623,"content":2624},{"level":771},[2625],{"text":2626,"type":744},"Keep Your Head Moving",{"type":740,"content":2628},[2629,2631,2637],{"text":2630,"type":744},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2450,"type":744,"marks":2632},[2633],{"type":785,"attrs":2634},{"href":2635,"uuid":48,"anchor":48,"custom":2636,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2638,"type":744}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":769,"attrs":2640,"content":2641},{"level":771},[2642],{"text":2010,"type":744},{"type":740,"content":2644},[2645,2646,2651],{"text":2014,"type":744},{"text":1468,"type":744,"marks":2647},[2648],{"type":785,"attrs":2649},{"href":2019,"uuid":48,"anchor":48,"custom":2650,"target":788,"linktype":13},{},{"text":2652,"type":744}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":740,"content":2654},[2655],{"text":2369,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2657,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2662,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2663,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2658,"component":118,"meta_info":2659,"meta_title":7,"block_image":2660,"cover_image":2661,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2666,"title":2667,"plugin":43,"description":2668},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2670,"alt":2671,"name":7,"focus":7,"title":2671,"filename":2672,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1609],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2683,"created_at":2684,"published_at":2685,"updated_at":2686,"id":2687,"uuid":2688,"content":2689,"slug":2963,"full_slug":2964,"sort_by_date":48,"position":2965,"tag_list":2966,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":2967,"first_published_at":2968,"release_id":48,"lang":60,"path":1613,"alternates":2969,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2690,"faqs":2691,"title":2704,"topic":2705,"author":2437,"content":2720,"category":2944,"schedule":2952,"component":1596,"meta_info":2953,"cover_image":2957,"description":2961,"contributors":2962},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2692,2696,2700],{"_uid":2693,"answer":2694,"question":2695,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2697,"answer":2698,"question":2699,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2701,"answer":2702,"question":2703,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2706,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2718,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2707,"component":39,"meta_info":2715,"block_image":2716,"cover_image":2717,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2708,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2713,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2714,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2709,"component":118,"meta_info":2710,"meta_title":7,"block_image":2711,"cover_image":2712,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":737,"content":2721},[2722,2726,2731,2743,2757,2762,2782,2786,2791,2808,2812,2832,2836,2841,2856,2860,2865,2889,2894,2908,2912,2926,2930,2940],{"type":740,"content":2723},[2724],{"text":2725,"type":744},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":769,"attrs":2727,"content":2728},{"level":771},[2729],{"text":2730,"type":744},"Floyd “Money” Mayweather Jr.",{"type":1673,"attrs":2732},{"id":2733,"body":2734},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2735],{"url":2736,"_uid":2737,"image":2738,"component":1826,"copyright_details":2742},{"id":7,"url":7,"linktype":1820,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2739,"alt":2740,"name":7,"focus":7,"title":2740,"filename":2741,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":740,"content":2744},[2745,2747,2755],{"text":2746,"type":744},"Regarded as the best technical boxer of this age, ",{"text":2748,"type":744,"marks":2749},"Floyd Mayweather Jr.",[2750,2754],{"type":785,"attrs":2751},{"href":2752,"uuid":48,"anchor":48,"custom":2753,"target":788,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":2098},{"text":2756,"type":744}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":769,"attrs":2758,"content":2759},{"level":853},[2760],{"text":2761,"type":744},"The Philly Shell",{"type":750,"content":2763},[2764,2770,2776],{"type":753,"content":2765},[2766],{"type":740,"content":2767},[2768],{"text":2769,"type":744},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":753,"content":2771},[2772],{"type":740,"content":2773},[2774],{"text":2775,"type":744},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":753,"content":2777},[2778],{"type":740,"content":2779},[2780],{"text":2781,"type":744},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":740,"content":2783},[2784],{"text":2785,"type":744},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":769,"attrs":2787,"content":2788},{"level":771},[2789],{"text":2790,"type":744},"Pernell “Sweet Pea” Whitaker",{"type":1673,"attrs":2792},{"id":2733,"body":2793},[2794],{"url":2795,"_uid":2796,"image":2797,"component":1826,"copyright_details":2801},{"id":7,"url":7,"linktype":1820,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2798,"alt":2799,"name":7,"focus":7,"title":2799,"filename":2800,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2802],{"_uid":2803,"link":2804,"title":2806,"component":2807},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2805,"target":788,"linktype":13,"fieldtype":14,"cached_url":2805},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":740,"content":2809},[2810],{"text":2811,"type":744},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":750,"content":2813},[2814,2820,2826],{"type":753,"content":2815},[2816],{"type":740,"content":2817},[2818],{"text":2819,"type":744},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":753,"content":2821},[2822],{"type":740,"content":2823},[2824],{"text":2825,"type":744},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":753,"content":2827},[2828],{"type":740,"content":2829},[2830],{"text":2831,"type":744},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":740,"content":2833},[2834],{"text":2835,"type":744},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":769,"attrs":2837,"content":2838},{"level":771},[2839],{"text":2840,"type":744},"Muhammad Ali",{"type":1673,"attrs":2842},{"id":2733,"body":2843},[2844],{"url":2845,"_uid":2846,"image":2847,"component":1826,"copyright_details":2850},{"id":7,"url":7,"linktype":1820,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2848,"alt":2740,"name":7,"focus":7,"title":2740,"filename":2849,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2851],{"_uid":2852,"link":2853,"title":2855,"component":2807},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2854,"target":788,"linktype":13,"fieldtype":14,"cached_url":2854},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":740,"content":2857},[2858],{"text":2859,"type":744},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":769,"attrs":2861,"content":2862},{"level":853},[2863],{"text":2864,"type":744},"The Ali Shuffle",{"type":750,"content":2866},[2867,2883],{"type":753,"content":2868},[2869],{"type":740,"content":2870},[2871,2873,2881],{"text":2872,"type":744},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2874,"type":744,"marks":2875},"To do the Ali Shuffle",[2876,2880],{"type":785,"attrs":2877},{"href":2878,"uuid":48,"anchor":48,"custom":2879,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":2098},{"text":2882,"type":744},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":753,"content":2884},[2885],{"type":740,"content":2886},[2887],{"text":2888,"type":744},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":769,"attrs":2890,"content":2891},{"level":853},[2892],{"text":2893,"type":744},"The Rope a Dope",{"type":750,"content":2895},[2896,2902],{"type":753,"content":2897},[2898],{"type":740,"content":2899},[2900],{"text":2901,"type":744},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":753,"content":2903},[2904],{"type":740,"content":2905},[2906],{"text":2907,"type":744},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":740,"content":2909},[2910],{"text":2911,"type":744},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":740,"content":2913},[2914,2916,2924],{"text":2915,"type":744},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2917,"type":744,"marks":2918},"FightCamp Community",[2919,2923],{"type":785,"attrs":2920},{"href":2921,"uuid":48,"anchor":48,"custom":2922,"target":788,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":2098},{"text":2925,"type":744},"!",{"type":769,"attrs":2927,"content":2928},{"level":771},[2929],{"text":2010,"type":744},{"type":740,"content":2931},[2932,2933,2939],{"text":2014,"type":744},{"text":1468,"type":744,"marks":2934},[2935,2938],{"type":785,"attrs":2936},{"href":2019,"uuid":48,"anchor":48,"custom":2937,"target":788,"linktype":13},{},{"type":2098},{"text":2652,"type":744},{"type":740,"content":2941},[2942],{"text":2943,"type":744},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2945,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2950,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2951,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2946,"component":118,"meta_info":2947,"meta_title":7,"block_image":2948,"cover_image":2949,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2954,"title":2955,"plugin":43,"description":2956},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2958,"alt":2959,"name":7,"focus":7,"title":2959,"filename":2960,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1609],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2971,"created_at":2972,"published_at":2973,"updated_at":2974,"id":2975,"uuid":2976,"content":2977,"slug":3159,"full_slug":3160,"sort_by_date":48,"position":3161,"tag_list":3162,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":3163,"first_published_at":2973,"release_id":48,"lang":60,"path":1613,"alternates":3164,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2978,"faqs":2979,"title":2971,"topic":2984,"author":2437,"content":2999,"category":3140,"schedule":3148,"component":1596,"meta_info":3149,"cover_image":3153,"description":3157,"contributors":3158},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2980],{"_uid":2981,"answer":2982,"question":2983,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2985,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2997,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2998,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2986,"component":39,"meta_info":2994,"block_image":2995,"cover_image":2996,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2987,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2992,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2993,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2988,"component":118,"meta_info":2989,"meta_title":7,"block_image":2990,"cover_image":2991,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":737,"content":3000},[3001,3005,3010,3015,3038,3043,3067,3072,3086,3091,3105,3110,3114,3119,3123,3127,3137],{"type":740,"content":3002},[3003],{"text":3004,"type":744},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":769,"attrs":3006,"content":3007},{"level":771},[3008],{"text":3009,"type":744},"5 Ways to Shake Up Your Cardio",{"type":769,"attrs":3011,"content":3012},{"level":853},[3013],{"text":3014,"type":744},"Swimming",{"type":740,"content":3016},[3017,3019,3026,3028,3036],{"text":3018,"type":744},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":3020,"type":744,"marks":3021},"Flo Master’s",[3022,3025],{"type":785,"attrs":3023},{"href":2002,"uuid":48,"anchor":48,"custom":3024,"target":788,"linktype":13},{},{"type":2098},{"text":3027,"type":744}," favorite forms of ",{"text":3029,"type":744,"marks":3030},"active recovery",[3031,3035],{"type":785,"attrs":3032},{"href":3033,"uuid":48,"anchor":48,"custom":3034,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2098},{"text":3037,"type":744}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":769,"attrs":3039,"content":3040},{"level":853},[3041],{"text":3042,"type":744},"Tabata Bag Drills",{"type":740,"content":3044},[3045,3047,3055,3057,3065],{"text":3046,"type":744},"One great way to get your anaerobic endurance up is with ",{"text":3048,"type":744,"marks":3049},"Tabata",[3050,3054],{"type":785,"attrs":3051},{"href":3052,"uuid":48,"anchor":48,"custom":3053,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":2098},{"text":3056,"type":744}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":3058,"type":744,"marks":3059},"FightCamp App",[3060,3064],{"type":785,"attrs":3061},{"href":3062,"uuid":48,"anchor":48,"custom":3063,"target":788,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2098},{"text":3066,"type":744}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":769,"attrs":3068,"content":3069},{"level":853},[3070],{"text":3071,"type":744},"Footwork Heavy Sports",{"type":740,"content":3073},[3074,3076,3084],{"text":3075,"type":744},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":3077,"type":744,"marks":3078},"dancing",[3079,3083],{"type":785,"attrs":3080},{"href":3081,"uuid":48,"anchor":48,"custom":3082,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2098},{"text":3085,"type":744}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":769,"attrs":3087,"content":3088},{"level":853},[3089],{"text":3090,"type":744},"Hiking",{"type":740,"content":3092},[3093,3095,3103],{"text":3094,"type":744},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":3096,"type":744,"marks":3097},"healthy snacks",[3098,3102],{"type":785,"attrs":3099},{"href":3100,"uuid":48,"anchor":48,"custom":3101,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2098},{"text":3104,"type":744},"! ",{"type":769,"attrs":3106,"content":3107},{"level":853},[3108],{"text":3109,"type":744},"Shadowboxing Punchouts",{"type":740,"content":3111},[3112],{"text":3113,"type":744},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":769,"attrs":3115,"content":3116},{"level":771},[3117],{"text":3118,"type":744},"Shaking Up Your Cardio",{"type":740,"content":3120},[3121],{"text":3122,"type":744},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":769,"attrs":3124,"content":3125},{"level":771},[3126],{"text":2010,"type":744},{"type":740,"content":3128},[3129,3130,3136],{"text":2014,"type":744},{"text":1468,"type":744,"marks":3131},[3132,3135],{"type":785,"attrs":3133},{"href":2019,"uuid":48,"anchor":48,"custom":3134,"target":788,"linktype":13},{},{"type":2098},{"text":2365,"type":744},{"type":740,"content":3138},[3139],{"text":2943,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3141,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3146,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3147,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3142,"component":118,"meta_info":3143,"meta_title":7,"block_image":3144,"cover_image":3145,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":3150,"title":3151,"plugin":43,"description":3152},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":3154,"alt":3155,"name":7,"focus":7,"title":3155,"filename":3156,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1609],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":3166,"created_at":3167,"published_at":3168,"updated_at":3169,"id":3170,"uuid":3171,"content":3172,"slug":3345,"full_slug":3346,"sort_by_date":48,"position":3347,"tag_list":3348,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":3349,"first_published_at":3350,"release_id":48,"lang":60,"path":1613,"alternates":3351,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":3173,"faqs":3174,"title":3191,"topic":3192,"author":2437,"content":3207,"category":3326,"schedule":3334,"component":1596,"meta_info":3335,"cover_image":3339,"description":3343,"contributors":3344},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[3175,3179,3183,3187],{"_uid":3176,"answer":3177,"question":3178,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":3180,"answer":3181,"question":3182,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":3184,"answer":3185,"question":3186,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":3188,"answer":3189,"question":3190,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":3193,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3205,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3194,"component":39,"meta_info":3202,"block_image":3203,"cover_image":3204,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3195,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3200,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3201,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3196,"component":118,"meta_info":3197,"meta_title":7,"block_image":3198,"cover_image":3199,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":737,"content":3208},[3209,3221,3225,3236,3249,3253,3262,3266,3270,3279,3292,3297,3310,3314,3323],{"type":740,"content":3210},[3211,3213,3219],{"text":3212,"type":744},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2840,"type":744,"marks":3214},[3215],{"type":785,"attrs":3216},{"href":3217,"uuid":48,"anchor":48,"custom":3218,"target":788,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":3220,"type":744}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":769,"attrs":3222,"content":3223},{"level":771},[3224],{"text":3182,"type":744},{"type":1673,"attrs":3226},{"id":3227,"body":3228},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[3229],{"url":7,"_uid":3230,"image":3231,"component":1826,"copyright_details":3235},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":3232,"alt":3233,"name":7,"focus":7,"title":3233,"filename":3234,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":740,"content":3237},[3238,3240,3247],{"text":3239,"type":744},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":3241,"type":744,"marks":3242},"Manny Pacquiao",[3243],{"type":785,"attrs":3244},{"href":3245,"uuid":48,"anchor":48,"custom":3246,"target":788,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":3248,"type":744},". His punches have great technique and flow well, naturally building momentum.",{"type":769,"attrs":3250,"content":3251},{"level":771},[3252],{"text":3186,"type":744},{"type":1673,"attrs":3254},{"id":3227,"body":3255},[3256],{"url":7,"_uid":3257,"image":3258,"component":1826,"copyright_details":3261},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":3259,"alt":3233,"name":7,"focus":7,"title":3233,"filename":3260,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":740,"content":3263},[3264],{"text":3265,"type":744},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":769,"attrs":3267,"content":3268},{"level":771},[3269],{"text":3190,"type":744},{"type":1673,"attrs":3271},{"id":3227,"body":3272},[3273],{"url":7,"_uid":3274,"image":3275,"component":1826,"copyright_details":3278},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":3276,"alt":3233,"name":7,"focus":7,"title":3233,"filename":3277,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":740,"content":3280},[3281,3283,3290],{"text":3282,"type":744},"In boxing movies, you will often hear boxers ‘",{"text":3284,"type":744,"marks":3285},"hiss",[3286],{"type":785,"attrs":3287},{"href":3288,"uuid":48,"anchor":48,"custom":3289,"target":788,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":3291,"type":744},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":769,"attrs":3293,"content":3294},{"level":771},[3295],{"text":3296,"type":744},"The Takeaway",{"type":740,"content":3298},[3299,3301,3308],{"text":3300,"type":744},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":3302,"type":744,"marks":3303},"breathing",[3304],{"type":785,"attrs":3305},{"href":3306,"uuid":48,"anchor":48,"custom":3307,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":3309,"type":744}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":769,"attrs":3311,"content":3312},{"level":771},[3313],{"text":2010,"type":744},{"type":740,"content":3315},[3316,3317,3322],{"text":2014,"type":744},{"text":1468,"type":744,"marks":3318},[3319],{"type":785,"attrs":3320},{"href":2019,"uuid":48,"anchor":48,"custom":3321,"target":788,"linktype":13},{},{"text":2652,"type":744},{"type":740,"content":3324},[3325],{"text":2943,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3327,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3332,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3333,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3328,"component":118,"meta_info":3329,"meta_title":7,"block_image":3330,"cover_image":3331,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":3336,"title":3337,"plugin":43,"description":3338},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":3340,"alt":3341,"name":7,"focus":7,"title":3341,"filename":3342,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1609],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1596,"created_at":3353,"published_at":3354,"updated_at":3355,"id":3356,"uuid":3357,"content":3358,"slug":1596,"full_slug":3379,"sort_by_date":48,"position":446,"tag_list":3380,"is_startpage":9,"parent_id":3381,"meta_data":48,"group_id":3382,"first_published_at":3383,"release_id":48,"lang":60,"path":7,"alternates":3384,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3359,"component":3360,"meta_info":3361,"custom_content_list":3363},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3362,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3364,3369,3374],{"_uid":3365,"label":3366,"value":3367,"dev_id":3368,"component":744},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3370,"label":3371,"value":3372,"dev_id":3373,"component":744},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3375,"label":3376,"value":3377,"dev_id":3378,"component":744},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353499307]